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Components
Push Press
Push Jerk
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Road Trippin' - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
4:15PM CrossFit
5:15PM CrossFit
6:15PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (8/10)
Workout
Road Trippin'
Warm-up
Crossover Symmetry Activation
Then...
2 Rounds Of:
1:30 Air Bike
20 Banded Good Mornings
20 Deadbugs
:30 Static Bar Hang
Weightlifting
Push Press (Heavy 3-Rep)
Push Press
Push Jerk (Heavy 2-Rep)
Push Jerk
Metcon
Metcon (Time)
Complete 3 rounds for Time of:
20/15 Calorie AirBike
20 Dumbbell Snatch (50/35)
20 Toes to bar
TARGET SCORE
Target Time: Sub 12 Minutes
STIMULUS
This is working through some classic CrossFit triplet with grip capacity and high rep pulling.
WORKOUT STRATEGY & FLOW
Airbike: Aim for 350+/300+ watts to get the calories done quickly. Stay moving!
Dumbbell Snatch: Work to get done in 2-3 sets or less. Use that big hip drive opening up each rep
Toes to bar: go for sets of 5+ and settle into your groove in round 2. Sell out for round 3!
SCALING
The Scaling aim is to keep bigger set of toes to bar and snatches relative to you. Stay moving!
Accessory Work
3 sets
1 Minute Front Rack Hold
20 Shrimp Squat R/L
30 hip extensions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 06, 2020
Male Clients
1
Garett
Hood
6:15PM CrossFit
1 x 3 @ 175 lbs
1
Seth
Eubanks
5:15PM CrossFit
1 x 3 @ 175 lbs
2
Chris
Mondero
Remote Athlete
1 x 3 @ 155 lbs
2
Chuck
Lambertz
6:15AM CrossFit
1 x 3 @ 155 lbs
post holiday
2
Joshua
Meyer
6:15AM CrossFit
1 x 3 @ 155 lbs
3
Justin
Ferrell
5:15AM CrossFit
1 x 3 @ 135 lbs
3
Luke
Lister
5:15AM CrossFit
1 x 3 @ 135 lbs
4
Jay
Lowell
4:15PM CrossFit
1 x 3 @ 115 lbs
Female Clients
1
Amber
Lambertz
5:15AM CrossFit
1 x 3 @ 130 lbs
2
Cierra
Mondero
Remote Athlete
1 x 3 @ 115 lbs
2
Mallory
Robert
5:15AM CrossFit
1 x 3 @ 115 lbs
3
Candace
Lister
5:15AM CrossFit
1 x 3 @ 100 lbs
3
Leah
Loring
6:15PM CrossFit
1 x 3 @ 100 lbs
4
Jenn
Mears
Remote Athlete
1 x 3 @ 95 lbs
4
Joni
Wahlmeier
6:15AM CrossFit
1 x 3 @ 95 lbs
5
Jill
Krier
4:15PM CrossFit
1 x 3 @ 85 lbs
6
Karla
Damman
5:15AM CrossFit
1 x 3 @ 55 lbs
7
Kelly
Collard
4:15PM CrossFit
1 x 3 @ 45 lbs
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